You can compete and still be friends.
Mobility and dynamic warm up
Get the body ready!
The CrossFit Total
Back squat, 1 rep max
Shoulder press, 1 rep max
Deadlift, 1 rep max
Once you warm up there is 3 attempts to find your max.
OR
Crossfit Total Metcon
50 Back squats, 135/95 lbs.
50 Shoulder press, 75/55 lbs.
50 Dead lifts, 185/125 lbs.
Row 50 calories
Mobility/Stretch
